Keep this
Seven nights.
A dated close starting from your leak. Nights one and two are open. The rest of the week opens on a 3-night trial, or €19 once. Print it. Put 9pm on the calendar. Screenshot counts.
Night 1
Name the leak
Stop arguing with character. Pick the problem that sounded like last night.
- Overheads off, lamps only, 90 minutes before bed
- Phone charging outside the bedroom
- If still awake after ~20 minutes, leave the bed
Night 2
Anchor the morning
Tonight is downstream of tomorrow's wake time.
- Same get-up time as you will keep for seven days
- Outdoor light within 30 minutes of waking (cloudy counts)
- No new project after the house goes dim
Night 3
Caffeine cutoff
The 4pm cortado is a loan against tonight.
The tasks for this night open on a 3-night trial, or €19 once. The title is the map.
Night 4
The night switch
A 40-minute sequence run the same way. Sameness is the point.
The tasks for this night open on a 3-night trial, or €19 once. The title is the map.
Night 5
If you wake
3am is often temperature and cortisol, not a failed life.
The tasks for this night open on a 3-night trial, or €19 once. The title is the map.
Night 6
The room
Light, heat, and the kitchen are votes for daytime.
The tasks for this night open on a 3-night trial, or €19 once. The title is the map.
Night 7
Boring is the win
Protect it on the weekend. A two-hour lie-in is a timezone.
The tasks for this night open on a 3-night trial, or €19 once. The title is the map.